Romanaz : The Olympic Weightlifter - Page 7

**romanaz** · 10-13-2006, 08:16 PM

Yea, I'm working out the details on my diet, I'm just right now, trying to get to the eating clean stage, then putting it in right. Todays meals so far have been better : ie chicken breast cutlets (purdue) and rice pwo. Carbs are a huge problem for me and I'm working really hard to get it down.

anyhowww

Walkouts (did my warmup squats, then before my working sets I did some Walkouts)
405x3

Squats
315x4

SLDL
315x7 [PR]

Calf raise on NCC Leg press
405x8
150x30

**romanaz** · 10-14-2006, 03:54 AM

Diet:

Pre-Breakfast
1 Pak of Animal Cuts
1 Scoop of Whey in 8oz of 2% milk

Breakfast
1 cup of Oats
1 Slice of Toast w/ Peanut Butter

Post-Workout (lifted right after breakfast so no Preworkout shake)
1 Scoop Whey/Creatine Mix w/ Water
1/2 Cup Chicken Breast cutlets
1/2 Cup of Rice

Meal 3:
1/2 Cup Chicken Breast Cutlets
1/2 Cup Rice

Inbetween meals I snaked on some Almonds, ~1 serving of them.
Meal 4:
1cup of Chicken Breast Cutlets

Water Intake : 1.25 gallons

Calories : 2004, ~200 grams of protien

**romanaz** · 10-15-2006, 06:34 PM

yesterdays diet was horrible.

I was out of town for a funeral, and had no chance to make any meals for myself, so I was stuck with:

Meal 1: 1cup Oats, 1 slice of toast w/ peanut butter, 1 scoop whey w/ 8oz milk

Meal 2: 2 Spoonfuls (was a lot) of Baked Ziti and a Roll

Meal 3: Perkins Chicken Breast with some Rice

Had no time to eat all friggen day:

Water : ~1gallon

**romanaz** · 10-16-2006, 05:22 AM

was not home most of the day, and didnt have any chicken or tuna to make anything with, til I got home later in the day. argh

Meal 1: 1 scoop whey w/ 8oz milk. 1 cup oats 1 slice of toast w/ pb

Meal 2: Beer Battered Chicken Tenders (at work, couldnt afford the chicken breasts

)

Meal 3: can of tuna on rye bread sandwhich

Meal 4: Turkey Burgers (dinner)

(had 3 teaspoons of pb over the next 4 hours)

**romanaz** · 10-16-2006, 11:35 PM

-this week, back is before chest/shoulders so let the GAMES begin

Chins
25x7

Lat Pulldowns
95x20

Deadlifts
355x4 [PR]
185x20

BB Rows
135x8
75x20

BB Curls
85x7
55x20

DB incline Bench
60x6 (4,2)
30x20

Seated BB Military
95x5

Triple Threat (front,side,rear raises)
15x20

Dips
25x7

Tricep Pulldown
42.5x30 [PR]

**romanaz** · 10-17-2006, 04:54 AM

Diet:

Meal 1:
1 scoop whey in 8oz milk.
1 cup oats
1 slice of toast w/ pb

Meal 2:
Tuna Sandwhich

1 scoop whey pre workout

Meal 3: (PWO)
1 scoop whey
1 Tuna Sandwhich
1 Banana

Meal 4:
2 slices of Grilled Cheese (nothing @ home per usual)

**romanaz** · 10-17-2006, 08:44 PM

woke up with a pain in my knees, kinda tight, im thinking its some sort of tight tendon or something.

playing it safe, not lifting today (legs day)

**romanaz** · 10-18-2006, 06:46 AM

Diet:

I was upset today (b/c of my knees wtF?!?) so I ate more then I should have.

Meal 1:
1 Scoop whey w/ 8oz milk
1 Cup oats
1 slice of toast w/ pb

Meal 2:
chicken breast cutlets + 1/2cup rice

Meal 3:
chicken breast cutlets + 1cup rice + 1 columbo yogurt + 1 bag pretzels form the vending machine. Snyders they were. I wanted the effin peanuts but the machine wouldnt let me nor would it give my money back.

it was that or chocolate.

Found some dark chocolate w/ almonds nuggets from hersheys, had 4 (1 serving 220cals). I'll have a serving a day (i havent had chocolate in over 8 months, reward :-D)

**romanaz** · 10-19-2006, 05:50 AM

diet:

Meal 1:
1 scoop whey and 5g creatine in 8oz milk
1 cup oats
1 slice toast w/ pb

Meal 2:
1 Tuna Sandwhich on low carb wheat bread

Meal 2:
1 Tuna Sandwhich on low carb wheat bread
1 Cup Rice

in between : 4 dark chocolate nuggets

Meal 3:
2 slices of grilled cheese on wheat bread

**romanaz** · 10-20-2006, 01:54 AM

-good day, back first, chest/shoulder second. some prs followed

Chins
25x7

Lat Pulldowns
100x20 [PR]

Deadlifts
370x2
315x3

BB Rows
135x12

BB Curls
85x7
65x20

Bench
165x1 [PR]
115x20 [12,8]

Standing Military
120x3 [PR]

Triple Threat (front/side/rear raises)
15x20

Dips
25x7

Tricep Pulldown
42.5x30

**romanaz** · 10-20-2006, 05:30 AM

Diet:

Meal 1:
1 scoop whey w/ 8oz milk
1 cup oats
1 slice toast w/ pb

Meal 2:
Banana
1 Egg Sandwhich (yummy yummy in my tummy)

Meal 3:
1 Egg Sandwhich

In between (4 hershey nuggets, dark chocolate and almonds)

Meal 4:
1 Tuna Sandwhich

Meal 5:
2 slices grilled cheese

**bubba g** · 10-20-2006, 05:59 AM

Great job so far...

**romanaz** · 10-20-2006, 06:12 AM

thanks. 35 lbs and 40lbs to go for my end of semester goals. :-D

**romanaz** · 10-20-2006, 08:38 PM

Legs today, wrapped my knees for heavy lifts, felt great. missed my mark for squats

Walkouts (after squat warmup, before working squat sets)
405x2

Squat
315x2 (failed on third so I did a 2 set split w/ 1 minute rest)
315x2
185x20

SLDL
335x3 [PR]

Hypers (hi-rep hammie burner)
bw+45x20

Calf Raise on NCC LEg Press
405x10
200x30 [PR]

10-20-2006, 05:59 AM	#192
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	Great job so far...

10-21-2006, 05:01 AM	#195
romanaz FDU Devils Weightlifter